Micdadh

Figuring out how far human potential can go.

[Micdadh @micdadhx]

When sleep duration is limited, focus on sleep quality.

Deep, uninterrupted sleep is more restorative than simply spending more time in bed.

[Micdadh @micdadhx]

Sleep then becomes part of the problem. Daytime sleep is often shorter and lighter, which can further disrupt cortisol regulation and make the cycle harder to break.

You can’t remove every effect of shift work, but you can reduce it.

[Micdadh @micdadhx]

Prioritise bright light during your shift, minimize light exposure on the way home, and sleep in a completely dark room.

If possible, keep the same shift instead of rotating between days and nights.

[Micdadh @micdadhx]

Other research found that losing the normal cortisol rhythm was associated with poorer long term health outcomes (Kumari, 2011).

Over time, chronic circadian disruption is associated with more abdominal fat and less muscle mass.

Many shift workers experience both.

[Micdadh @micdadhx]

Shift work can keep cortisol elevated at the wrong time.

In one study, simply disrupting the body’s internal clock impaired glucose regulation, even without changing other lifestyle factors (Scheer, 2009).

[Micdadh @micdadhx]

Your internal clock regulates hormones, metabolism, and blood sugar.

Working through the night and sleeping during the day pushes these systems out of sync.

Cortisol is one of the first hormones affected (It should peak after waking and gradually fall throughout the day).

[Micdadh @micdadhx]

Night shift work disrupts more than sleep.

It disrupts your circadian rhythm.

[Micdadh @micdadhx]

Supplement #7: A conversation with another human being. Face to face. No screens. No notifications. Just connection.

Total cost: almost nothing.

Backed by decades of evidence.

Number of people trying to sell you this stack: zero.

[Micdadh @micdadhx]

My supplement stack, in order of importance.

Supplement #1: 8 hours of sleep. Every night. Same time. Nothing has improved my health more than this.

Supplement #2: A daily walk. Outside. In fresh air.

[Micdadh @micdadhx]

Supplement #5: Real food. Foods your grandparents would recognise. Foods with ingredients you can pronounce.

Supplement #6: A few minutes of slow, controlled breathing. Simple, free, and surprisingly effective.

[Micdadh @micdadhx]

For those who never cared about what they eat, how they sleep, or whether they exercise, but are obsessed with building a brand,

what are you after?

[Micdadh @micdadhx]

Not because the drug failed or the person failed.

Because biology doesn’t care about good intentions.

GLP-1s are a powerful tool.

But these tools are temporary.

The habits, environment and systems you build while using them determine what happens next.

[Micdadh @micdadhx]

The biggest misconception about GLP-1 drugs is that they cause fat loss.

They don’t.

A calorie deficit causes fat loss.

[Micdadh @micdadhx]

But here’s what most people miss.

The real test starts when the drug is no longer doing the work.

Because if the appetite suppression disappears and the lifestyle isn’t strong enough to stand on its own, the weight tends to come back.

[Micdadh @micdadhx]

The fundamentals still beat the biohacks.

[Micdadh @micdadhx]

Cold plunges have become the poster child of modern self optimisation.

The promise is actually seductive.

Higher dopamine, more discipline, better mood and better health.

But much of the hype runs far ahead of the evidence.

[Micdadh @micdadhx]

If you hate them and are forcing yourself through it because an influencer convinced you it’s the secret to success, you’re probably better off spending that time exercising, sleeping more, reading good books, building meaningful relationships, or going for a walk.